1. snatch: 50% x2, 60%x2, 70%x2, 75%x1, 80%x1, 85%x1x4
2. cln and jerk: same as snatch
3. front squat: 50%x2 60%x2 , 70%x2, 80% x 2, 85%x2
4. back squat: 50%x2, 60%x2, 70%x2, 80%x2, 85%x2
A: 10 sets - Every 60 seconds, complete the following:
-1x snatch halting deadlift + 1x hang squat snatch + 1x overhead squat. Work up to a max for the day.
B: Weighted step ups - 5 sets x 10 reps, across. Use barbell on the back for this and push it. It should be heavy and box should be set up so thigh is parallel to the floor.
C: For time: 30x bar muscle ups
WOD: Complete 5 rounds for time of:
-5x muscle up
-7x push jerk (185#/125#)
-9x burpee box jump (30in/24in)
D: 3 rounds, not for time:
-50x GHD sit ups
-50x weighted back extensions (AHAP)
*Break up as needed